BROCCOLI AND CHEDDAR RICE CASSEROLE
This Creamy Broccoli and Cheddar Rice Casserole is a filling, healthy meal full of hearty vegetables, whole grains, and creamy cheddar. Perfect for comforting yet light fare, this casserole combines steamed broccoli and tender brown rice with just a hint of garlic powder for a layer of savoury flavour. The light creaminess comes from Greek yoghurt, while the gooey goodness comes from the melted cheddar cheese. Every bite has fibre, protein, and nutrients for a good lunch or dinner. It is consumable alone and is very pleasant to eat with one’s meals.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Side
SERVING SIZE
1
CUISINE
American, Fusion
PREPARATION / TECHNIQUES
Bake, One-Pot Wonders, Prepared in Advance
OCCASION / HOLIDAY
Family Dinner, Casual Gathering, Fall, Weeknight Meal
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegetarian, Kid Friendly, High Fibre, Low Fat
DISH TYPE
Casserole, Main Course, Side Dish
INGREDIENTS OF BROCCOLI AND CHEDDAR RICE CASSEROLE
- 50g brown rice, cooked
- 50g broccoli florets, steamed
- 1 tbsp shredded cheddar cheese
- 1 tbsp Greek yogurt
- 1/4 tsp garlic powder
- Salt and pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 200
- Protein: 8g
- Fat: 5g
- Carbohydrates: 32g
- Fibre: 4g
- Sodium: 180mg
- Sugars: 2g
PREPARATION OF BROCCOLI AND CHEDDAR RICE CASSEROLE
- Preheat Oven: Set oven to 180°C (350°F). Grease a very small baking pan.
- Combine ingredients: In a bowl, add cooked brown rice, steamed broccoli, Greek yoghurt, garlic powder, salt, and pepper. Mix everything so that all the ingredients get well distributed.
- Assemble the Casserole: Place the mixture in the prepared baking dish, spreading it around an even layer. Add Shredded Cheddar. Sprinkle shredded cheddar on the top to cover the entire surface.
- Bake: Put the baking dish in the oven for 15-20 minutes until the cheese melts and looks bubbly. You can get a nice gold brown by broiling for 1-2 minutes but watch closely.
- Serve: Remove from the oven and let it rest slightly before serving. Savoury, cheesy goodness awaits in every healthy bite!
PREP TIME
10 minutes
COOKING TIME
15-20 minutes
TIPS FOR BROCCOLI AND CHEDDAR RICE CASSEROLE
- Use fresh broccoli for the best texture and flavour, having been just steamed.
- Add another tablespoon of Greek yoghurt to give that smoothness and extra creaminess.
- Add a sprinkle of crushed red pepper flakes or a dash of hot sauce to make it more filling.
VARIATIONS
- Replace brown rice with quinoa to provide protein while balancing the flavour profile.
- Add cut-up bell peppers or mushrooms for a health boost and colour lift.
- Use mozzarella or Swiss instead of cheddar for a milder, creamier taste.
PREPPING AND STORAGE
- Fridge: Store it in a container in the refrigerator for 3 days, reheat the oven to 350° / 180° Celsius for 10-12 minutes.
- Freezing: Freezes very well. Place in foil and freeze for up to 2 months. Reheat overnight in the refrigerator.